Kusagona, Kusokonezeka kwa Maganizo, Kutha Kwagona, ndi Matenda a Circadian Phatikizani
Pali chinachake chokhumudwitsa za kudzuka kale kuposa zofunikira. Zingakhale bwino kukalowa ndi kugona m'mawa oyambirira, koma zimakwiyitsa makamaka ngati simungathe kugona. Kodi chingachititse munthu kuti adzuke chisanafike nthawi yalamu? Pali zifukwa zina, kuphatikizapo vuto la kugona ndi maganizo, zomwe zingayambitse matenda oyambitsa matenda oyambirira.
Mwa kumvetsa izi zomwe zingayambitse, mukhoza kupeza chithandizo chimene chingakupangitseni kugona mpaka nthawi yanu yoyenera.
Kusagona
Chinthu chachikulu chimene chimayambitsa vuto lalikulu kukhalabe tulo pafupi ndi mdima ndiko kugona , komwe kumatanthawuza kuti ndi vuto kugwa kapena kugona ndipo nthawi zambiri limagwirizanitsidwa ndi mmawa. Kuwukitsidwa uku kumachitika usiku wonse, koma amakhala osowa kwambiri mu theka lachiwiri la usiku, chifukwa cha kuchepa kwa kugona mpaka m'mawa.
Kukhoza kugona kumagwirizanitsidwa ndi njira ziwiri, zomwe zimatchedwa homeostatic sleep drive ndipo zina zimakhala chizunguliro (chomwe chidzafotokozedwe mtsogolo). Galimoto yotchedwa homeostatic kugona ndi chilakolako chotha msinkhu chimene chimapangitsa kuti munthu akhalebe maso, ndipo zimakhudzana ndi kuwonjezereka kwa mankhwala m'thupi lomwe limatchedwa adenosine . Izi "chizindikiro cha kugona" chimamuthandiza kuyambitsa tulo; pa nthawi ya tulo, amachotsedwera kotero kuti pakatikati usiku, chilakolako cha tulo chatha.
Pofika m'mawa, ziyenera kukhala zitapita.
Ngati munthu amadzuka usiku - ndipo makamaka ngati kudzuka kukuchitika m'mawa - kuthekera kubwerera ku tulo kudzasokonezeka chifukwa cha masitepe a adenosine. Kugona kungakhale kuchedwa kwambiri, kuphwanyika, kapena kusokonezeka chifukwa cha kusowa tulo, koma kuwuka kwa m'mawa kungakhale kovuta kwambiri.
Nkhawa ndi Kuvutika Maganizo
Matenda onse a maganizo, makamaka nkhawa ndi kupsinjika maganizo, angagwirizane ndi m'mawa kudzuka, omwe amapezeka maola angapo asanayambe kudzutsidwa. Mwachitsanzo, ngati alamu yayikidwa pa 6 koloko, munthu amene akuvutika maganizo angayambe kudzuka pa 4 am popanda chifukwa chabwino. Kodi izi zingatheke bwanji?
Mofanana ndi kusowa tulo, ndikofunikira kuthana ndi zifukwa zowonjezera zomwe zimayambitsa izi. Ndipo pakuvutika maganizo, mavutowa angapitirire, motero m'pofunika kuthana ndi kuvutika maganizo komwe kulipo kapena nkhawa. Izi zingafunike kugwiritsa ntchito mankhwala kapena uphungu, mothandizidwa ndi katswiri wa zamaganizo kapena wamaganizo. Ndipotu, kafukufuku wasonyeza kuti onse ogwiritsidwa ntchito pamodzi ndi othandiza kwambiri. Kugonana kumakhala kochiritsidwa kwambiri ndi chidziwitso cha khalidwe la kugona chifukwa cha kugona (CBTI) , pulogalamu yophunzitsa yomwe imaphunzitsa maluso omwe amachititsa kuti vuto lalikulu likhale lovuta kugona.
N'zachidziwikire kuti kugona kumachepetsa mtima, ndipo mosiyana, mavuto a maganizo angakhudze kwambiri kugona. Pogwiritsa ntchito pazinthu zonsezi, mgwirizano wovuta ukhoza kuwululidwa.
Kugonana ndi Apnea
Zikuwoneka ngati zachilendo kuganiza kuti matenda opuma monga obstructive agona apnea amachititsa m'mawa kudzuka.
Kuti mumvetsetse bwino ubale umenewu, nkofunikira kulingalira mozama za kayendedwe ka tulo.
Ndizopangidwira (koma zothandiza) kugawa usiku pakati pa kuganizira magawo a tulo . Mu theka loyamba la usiku, kugona kwa pang'onopang'ono kumachitika kawirikawiri, makamaka pakati pa achinyamata. Mu theka lachiwiri, kayendetsedwe ka maso kamodzi (REM) kugona kumapangitsa maonekedwe ambiri. Ngakhale kuti nthawi zambiri kugona kumachitika nthawi zonse usiku, ubongo wa REM umakhala wochuluka mpaka m'mawa. Chifukwa chake, tikhoza kudzuka m'mawa kwambiri ndikukumbukira maloto omveka ogwirizana ndi boma.
Kugonana ndi mphuno ya kugona kumayambitsa zifukwa zambiri ndipo nthawi zambiri zimakhalapo pakagwa tulo REM. Minofu ya thupi imakhala yowonongeka panthawiyi, kotero sitingathe kuchita maloto athu. (Ngati izi sizikuchitika, vuto lomwe limatchedwa REM khalidwe matenda lingayambitse.) Minofu yomwe imayendetsa pamwamba pamtunda imakhalanso yofa ziwalo, zomwe zimapangitsa kuti khosi lizigwedezeka kwambiri ndipo kugwa kumawonetsa kusokoneza kupuma komanso kugona. Kugonana kofiira nthawi zambiri kumawonongeka pa REM chifukwa chaichi.
Kuwuka kwa m'mawa kungakhale kochitika pa nthawi ya kugonana kwapakati komwe kumaipitsa panthawi ya REM yomwe imakhala yowonjezereka komanso yayitali mpaka m'mawa. Kugonana tulo kungakhale kukudzutsa iwe, ndi kugona kumadzudzula iwe.
Circadian Rhythms ndi Kukalamba
Chigawo chachikulu chomaliza chakumayambiriro kwa mmawa ndikumayambiriro kwa zinthu zomwe zimadziwika kuti circadian rhythm disorders . Izi zimaphatikizapo chizolowezi chodzuka m'mawa (chomwe chimatchedwa mbalame zoyambirira kapena lark m'mawa), matenda apakati a kugona, ndi kusintha kwa chilengedwe komwe kumachitika mu kugona pamene tikulamba.
Anthu ena ndi anthu a m'mawa mwachibadwa: angapange kugona kale (monga 9 koloko masana) ndi kudzuka kale (pa 5 kapena 6 koloko). Izi zikhoza kukhala zokonda moyo wanu wonse, ndipo ngakhale sizinali zachilendo, zingabweretse mmawa kudzuka. Ngati kugona mokwanira kumapezeka musanakwere tsikulo, ndiye kuti palibe chifukwa choti mupereke lingaliro lachiwiri.
Pamene tikukula, tikhoza kukhala ndi nthawi yopuma yosalekeza. "Makina" ogona (chirichonse chomwe tingaganize kuti ichi) sichiri kugwira ntchito monga momwe amagwiritsidwira ntchito. Kugona kungakhale kogawanika, ndipo pangakhale nthawi yochulukirapo yosintha kuti agone tulo ndi usiku. Pulogalamu yocheperako ikugona, ndipo nthawi yonse ya tulo ingachepe.
Akuti anthu akuluakulu osapitirira 65 amafunikira maola 7 mpaka 8 okha ogona. Monga gawoli, m'mawa kudzuka kudzuka, makamaka ngati nthawi yambiri yayendetsa pabedi. Zingakhale zothandiza kuchepetsa nthawi pabedi kuti ziwonetsetse zosowa zenizeni zakuthupi, motero kuchotsa kuwuka kwa m'mawa kwambiri.
Nthaŵi zina, vuto limene limatchedwa matenda apakati la kugona lingayambe kuonekera. Mu chizunguliro cha chizunguliro, kuyambira ndi kugona kwa tulo kumayenda mofulumira ndi maola angapo. Ngati zimasokoneza moyo wa chikhalidwe, zingathe kuperekedwa ndi kugwiritsiridwa ntchito kwa melatonin yoyenera nthawi ndi usiku.
Mawu Ochokera
Ngati mukuvutika ndi kuwuka kwa m'mawa, muyenera kuganizira zomwe mukukumana nazo ndikuganizira zomwe zingakhale zowonjezera. Ngati pali umboni wosonyeza matenda a maganizo, izi ziyenera kuchitidwa ndi dokotala. Ngati kufotokoza momveka bwino sikungadziŵike, zingakhale zothandiza kulankhula ndi dokotala wogona tulo pabedi lagona, amene angapereke zowonjezera kuzindikira ndikupatsiliza kuyesa kuti adziwe zifukwa zina zomwe zingayambitse ngati kupuma kwa kugona kosadziŵika.
> Zotsatira:
> Fiorentino L, Martin JL, Galamukani pa 4 koloko: Chithandizo cha Insomnia Ndikumayambiriro kwa Morning Morning Kuwuka pakati pa akuluakulu, J Clin Psychol, 2010 Nov; 66 (11): 1161-1174.
> Gulu Loyamba la Kugona, Kuvutika Maganizo ndi Kugona.